How to pump up the inner thigh muscles. Secrets of beautiful and slender legs

Improving your physical fitness, many may have noticed that even with heavy loads The inner thighs remain insufficiently toned. The solution to this problem will be special training, during which attention is concentrated specifically on this zone. Therefore, today we offer you an overview of the Top 7 most effective exercises for the inner thigh.

There are many exercises that use your legs. However, not all of them “specialize” in restoring tone to the thigh muscles. At the same time, there are several very successful and effective exercises, helping to eliminate sagging and reduce the volume of the problem area for many women and men. We will talk about them further.

For those who are interested in how to pump up their thigh muscles and get their legs in order, it will be useful to know the structural features of the body. This will allow you to understand how effective one or another is.

The inner thighs are designed in such a way that flexion and rotational movements they are possible due to the work of the large, short and long adductor muscles, as well as the gracilis and pectineus muscles. They are the most important and extensive; they are activated when climbing or walking up stairs. At the same time, they are considered the weakest, since they are most rarely used by humans in Everyday life. And it was for them that a set of exercises was developed to restore the tone and attractiveness of the problem area. At the same time, during their execution, the muscles responsible for excellent appearance legs, particularly the inner thighs and groin.

In addition, exercises designed to activate the adductors not only help strengthen muscles, but also allow you to get a lot of pleasant bonuses. Among the main benefits of such training:

Reducing the risk of injury, which is possible due to weakness of the thigh muscles;
Attractiveness and harmony of this area;
Improved coordination and stability while standing and while walking and moving around;
Attractiveness of gait;
Correct and beautiful posture.

You can experience all the beauty and benefits of training if you approach the problem responsibly and exercise regularly at home, outdoors or in the gym. So, let's begin.

Exercise No. 1 – Plie

On your way to perfect shape, be sure to try plie squats, also known as sumo squats. It is very simple and accessible to many, and to increase the load it can be performed with weights.

During this exercise, it is worth monitoring the work of the muscles in the problem area. It is very important that it is the inner thighs that are pumped. To do this, you need to perform squats from the starting position - standing with your legs wide apart and your toes turned to the sides. During a squat, you need to bend your knees so that they point in the same direction as your toes.

Having accepted initial position, straighten your back and clasp your hands at chest level. Slowly lower yourself as far as you can to feel the tension in your inner thigh. After a 1-2 second pause, smoothly return to i. p. You can start by doing 10-15 squats, increasing the number of approaches and repetitions in them. “Advanced” athletes can perform 2-4 sets of 20 squats each with additional weight.

When you are ready for more serious loads, you can use weights to enhance the effect of squats. When working out in the gym, you can use a kettlebell or dumbbells for these purposes, or at home - a bottle filled with sand. Holding the weight with both hands, perform a squat, smoothly lowering until a right angle is formed in your knees, and also smoothly return to the starting position.

Exercise #2 – Scissors

Another very simple, but very effective exercise that allows you to thoroughly work out the muscles of the inner thigh - leg swings on an incline or simply “scissors”.

Starting position – lying on your back with straight legs and arms parallel to the body. Raising your legs approximately 45-50 cm from the floor (approximately 45⁰), spread them as far as possible, then bring them together and cross them. The next approach is the same, but when crossing, change legs. It is recommended to perform 2-3 sets and 15-20 approaches each.

This scissor variation is also useful because it uses this area well. As a result, you can improve not only the appearance of your thighs in the area between your legs, but also tighten your abs, which is very important for most girls. (Note - exercise is contraindicated if).

Exercise #3 – Side Lunges

As in the previous case, this exercise will help quickly restore elasticity to the leg muscles. It is performed from the starting position - standing straight with your feet shoulder-width apart and your hands clasped at chest level.

Lunge with one leg to the side, keeping your knees and toes pointed in the same direction. Keeping your back straight, perform a lunge through the push with the other leg. Make sure your knees keep their correct position and did not go beyond the toe line. Pump up inner surface Such lunges will help your hips if you perform them for 2-3 sets and 15-20 repetitions.

Exercise No. 4 – Jumping

Jumping with legs crossed in the air is another exercise that justifiably takes its position in the TOP-7. It has brought a lot of benefits to many girls suffering from sagging and large thighs.

Starting position – standing straight with a straight back and tense abs. After jumping, lower yourself to the floor, crossing your legs so that your toes point in the same direction, but one leg is in front of the other, as shown in the photo. Next time you jump, switch legs. And repeat this 15-20 times for 2-3 sets.

It is worth noting that this exercise may also be useful for the muscles of the arms and upper shoulder girdle. In order to simultaneously tighten them, during jumps you can use the same technique to cross your arms extended in front of you.

Exercise No. 5 – Lying hip adduction

Leg raises while lying down are an equally effective exercise that activates the most deep muscles the inner thighs, helping to strengthen them. To perform it, you need to lie on your side on the floor, leaning on your elbow, as shown in the next photo.

The leg that lies on the floor must be left straight, and the other leg must be bent at the knee and placed behind. In this position, you should perform hip adduction with a delay of 2-3 seconds at the top point.

To get the maximum effect from the exercise and strengthen problem area hips, movements are best performed slowly. This will allow you to feel how each muscle group is pumped and understand whether you are reproducing the movements correctly.

Exercise No. 6 – Leg adduction with an expander

To perform this, you will need an expander, which can be purchased at any sporting goods store. Hook one end of the expander onto a stand or support at a distance of approximately 10-15 cm from the floor. Stand with your right side to the support and put the loop on right leg. This leg will be the working leg, and the left leg will be the supporting leg.

From this position, stretching the expander, bring your working leg forward, trying to create a single line with supporting leg(see photo). After completing 3 sets of 10 reps each, repeat the same with the other leg.

A similar exercise is performed by gym goers. Leg abduction in the exercise machine (crossover) is more convenient, because you have the opportunity to set and adjust the weight. Over time, the load can be increased, thereby increasing the effectiveness of training.

Exercise No. 7 – Leg abduction on the machine

E
another exercise that is considered a favorite among many girls who attend Gym. It is performed on a special simulator and allows you to tighten inner part hips

To begin, go to the machine and set the required weight. Sit on the seat and press your straight back tightly against the backrest, while grabbing the special handrails with your hands. Position your legs so that your feet are on the pads and your inner thighs are firmly pressed against the bolsters. As you exhale, bring your legs together using the muscles of your thighs. Pause at the extreme point and return your legs under control to the starting position.

Conclusion

These are perhaps the most effective exercises that will help many people pump up and make their leg muscles stronger, as well as. The technique for performing some of them can be learned by watching the attached video.

And in order to enjoy the results in the shortest possible time, keep in mind the basic rule: every workout for the inner thigh should begin with a warm-up and end with stretching.

Before you begin the main part of your workout, do a few warm-up exercises. Such exercise can consist of jumping, bending, swinging legs, etc. And after training, gymnastics should follow, aimed at stretching the adductor muscles.

A huge advantage of exercises aimed at developing the inner thighs is that they can be performed with own weight and in any conditions - at home or outdoors. What’s even better is that this way you can increase the effectiveness of your workout by saturating your body with oxygen. Well, if you can’t exercise outdoors, try to thoroughly ventilate the room before practicing at home.

Even those who seriously play sports and watch their figure often forget about the load on the inner thigh. And it is in vain, because as a result of such negligence, athletes have a large gap in this area between their legs, which spoils the overall picture.

And for those who do not prioritize training, this is an area where fat deposits accumulate, which are as difficult to remove as the fold in the lower abdomen.

Since pumping up the inner thigh is a rather difficult task, it is better to purchase a gym membership, where an experienced instructor will help you cope with this capricious area. But if for some reason this cannot be done, you should not despair. You can give your legs the ideal shape at home. And if you have a fitball, expander, dumbbells or a special exercise machine, then things will go much faster.

First, let's look at the muscles that need to be worked. The inner thigh includes the following muscles:

thin;
iliopsoas;
comb;
tailoring.

The functional feature of this group of muscles is hip adduction, that is, bringing the legs together. Based on this, the entire training process is built.

The basic rule of beautifully formed relief body– absence of excess subcutaneous fat. You can pump up your muscles all day long, but if you don’t remove excess fat, you won’t achieve any visible results. To deal with the problem excess weight and decide how to remove fat from the inner thigh, you need serious cardio exercises that burn a large amount of energy, accelerating metabolic processes in the body.

In addition, diet and sports nutrition– the key to the effectiveness of intensive training. A properly formulated diet will not only help keep the body in shape, but will also provide the necessary material for muscle growth. Recovery water balance you need to drink enough fluid (1.5-2 liters per day). And here alcoholic drinks It is better to exclude it from the diet.

In any exercise, it is important to perform the exercises technically correctly, otherwise the meaning of the training is nullified. Don't forget about breathing: the strength part is performed while exhaling, while relaxation occurs while inhaling.

Effective workouts at home

You can work out the hip area at home, even without special equipment. It is better to start your workout with some stretching to prepare your muscles for the main load.

To do this, you need to sit on a gymnastic mat, spread your legs as wide as possible, leaving your knees not bent. The back is straight, the stomach is tense, the torso is tilted forward as low as possible. At the lowest point, fix the body for a few seconds and return to the starting position.

Another type of stretch is called the butterfly stretch. In a sitting position, the legs are bent at the knees so that the feet are pressed against one another. Gently press your palms onto your knees, trying to press them to the floor. Ideal execution when the outer side of both legs is completely pressed to the surface. The exercise can be a little more complicated: take a lying position, put your feet together, knees apart. In this position, pull your feet towards your groin, fixing them at the highest point for a few seconds.

A good stretch for the flexors, internal muscles The hips and torso bend with a backward lunge. To do this, you need to take one leg back, while transferring the weight to the second, bent at the knee. With your buttocks tense, bend your body forward and extend your arms above your head. Fix your torso in this position, take three deep breaths and return to the starting position, then change legs.

It is important to be careful when trying to pump up the inner thigh, as this area can easily be injured. During the stretching process there should be no feeling of discomfort or pain; the muscles should be pulled gradually.

The main exercises for the internal muscles of the legs include swings, squats and lunges. For regular squats, place your feet shoulder-width apart, your back straight, and your stomach tucked in. Squats are done shallow, until the thighs are parallel to the floor, forming a right angle with the body. You need to stay in this position for a couple of seconds and return to the starting position. Perform 15 reps.

Plie squats work well on the problem area. To do this, the legs are spread wide, the back is straight, the head is looking straight, the feet and knees are turned outward. Hands on the belt or extended forward. In this position, squats are performed to the right angle of the thigh and body. At the lowest point, fix and rise. To make it more difficult, take a dumbbell in each hand.

You can swing to the sides, imitating the movements of sumo wrestlers. Turn your feet outward, spread your legs wide, transfer your body weight to one leg, shifting your body in that direction, and lift the other up and fix it for a short time. Lower your leg and perform the exercise with the other.

Deep lunges pump up the muscles of the inner thigh, buttocks and abdomen. Need to do long stride forward, bend one leg at the knee, trying to touch the other surface of the floor with your knee. Feeling tension in the muscles, fix in this position and return to the starting position.

Then lunge to the side with the same leg, transferring your weight to it and shifting your torso. Bend it into knee joint until a right angle is formed. At the point of maximum tension, tighten your buttocks, push with your heel and return to the starting position. Perform 15 repetitions and change legs.

For next exercise you will need support. At home, a chair with a backrest is suitable. You need to stand behind him at arm's length, lean on the back, tilt your body forward. Shift your weight to one leg, bring the other one forward and perform oscillatory movements with it left and right, tensing the muscles on your stomach. Perform 15 repetitions and change legs.

If you have a fitball or children's rubber ball in the house, you can do the exercise with it. To do this, you need to sit on a chair, feet pressed to the floor, back straight. A ball is clamped between the knees, and if it is not there, then the palms are folded together. Perform squeezing, tensing the thigh muscles as much as possible. Holding the tension for a few seconds, relax your legs, but do not drop the ball. Perform three sets of fifteen compressions.

The “scissors” exercise, known since childhood, which many neglect, develops not only the legs, but also the abs. In a lying position, the legs are raised from the floor by 10-15 centimeters, and alternate crossings are performed, imitating the movement of scissors. Do three sets of 10 exercises.

The next exercise is designed for isolated muscle work. You need to lie on your side, legs one above the other. Bend the upper one and, throwing it over the lower one, place it on the floor so that the foot is placed opposite the knee. Place your lower hand under your head, and place your upper hand in front of you.

Tightening your muscles, lift your lower leg off the floor as high as possible, hold it for a couple of seconds and lower it. Do not completely lower to the floor, so as not to lose useful tension, lift up. Repeat 20 times, change legs.

If you have an expander band or a special exercise machine, be sure to include training program exercises with it.

Secure the elastic band at the ends at the level of the shin, threading it through the resulting loop. Perform swings, pulling the elastic band, leaning with one hand for stability. Change leg. The simulator for working out the inner thigh is clamped with the knees in a lying position.

Effective workouts in the gym

All the exercises described above can be performed in the gym, complicating them with body weights and dumbbells. In addition, there are special exercise machines that allow you to get toned legs much faster. The Smith machine is perfect for this, especially for those who are just starting to play sports, as you can adjust the load.

Place the bar at the level of your back, stand so that your buttocks do not extend beyond the set. It is convenient to place the bar on your shoulders (trapezes), your back is straight, your legs are wider than your shoulders, your feet are turned outward until they are parallel to the bar. In this position, perform slow squats, straining the thigh muscles. You need to sit down as low as possible, in otherwise efficiency will decrease. You can replace the exercise machine with a regular barbell.

There is a simulator that works to bring your legs together. It perfectly pumps up the inside of the legs and is good because you can adjust the load by reducing or adding weight.

Many halls are equipped block simulators, working on the expander principle. Standing position, a cuff is fixed on the leg, from which a cable goes to the block. Holding the support with one hand, swings are performed to the side. Weight can be adjusted depending on physical fitness.

The leg extension machine allows you to work out quadriceps muscle. It is best to practice it before a set of squats. You can perform barbell or dumbbell presses with your legs wide apart. It is important to ensure that your feet and knees are turned outward and parallel. While performing the press, your knees should be left slightly bent.

Regular exercise will help make your legs strong, slender, and reduce body fat and cellulite. The main thing is to increase the load gradually and perform the exercises technically correctly.

When performing each complex, tension should be felt in the area to which the effort is directed. You should not focus only on a certain part of the body; it is better to shape the figure in proportion, otherwise the effect will be less noticeable.

Every person dreams of having a figure close to ideal, because almost everyone has some flaws. If you are interested in how to pump up the inner thigh, it is worth considering that you need to exercise constantly, otherwise the desired result cannot be achieved.

A qualified trainer can explain how to pump up your inner thighs, but to do this you need to purchase a gym membership and visit it several times a week. Not everyone has time for this, but it is quite possible to practice at home.

Exercises for the muscles of the inner thigh

It is quite possible to pump up the inner thigh with just one exercise, but an integrated approach will give faster and more noticeable results. It is recommended to perform the exercises daily or every other day. In addition, they must be done correctly, otherwise the effect may be completely different.

Stand with your legs shoulder-width apart, lower your arms along your body, and while exhaling, transfer your entire body weight to one leg, bending it at the knee. Inhaling, return to the starting position and do the same exercise, shifting the weight to the other leg. This exercise will help you understand how to pump up your inner thighs.
Stand straight, place your hands on your hips, place your feet shoulder-width apart, then slowly rise onto your toes, inhaling. Exhale and squat down, pulling your buttocks back. Then smoothly stand on your toes again and hold this position for a few seconds. Repeat the exercise 15 times.
Kneel down, place your hands under your shoulders on the floor, bend one leg at the knee and lift it up, sloping away from you. Then return your leg to the starting position and repeat 10 times. The same should be done with the other leg.
Place a chair in the middle of the room, holding the back, transfer your weight to one leg, while rising onto your toes. Swing your free leg to the right and up, then to the left and up. Returning to the starting position, transfer the weight to the other leg and repeat the exercise. You will immediately feel how you can pump up the muscles on the inner thigh.
Since it is quite possible to pump up your inner thighs at home, try doing a difficult but effective exercise. Lie on your side, lean on your elbow, bend the leg that is on top at the knee and lower it back so that your foot rests on the floor and your knee points up. Make swinging movements with your foot. Then roll over to the other side. As a result, the inner thigh will quickly pump up.

How to pump up your inner thighs: exercises with sports equipment

With some sports equipment at home and minimal knowledge of how to pump up your inner thighs, you can quickly achieve the desired result. The exercises are quite accessible and simple.

Place a barbell on your shoulders, place your feet shoulder-width apart, and slowly squat down.
Take a dumbbell in each hand, place your feet together, straighten your back and lunge forward with one leg so that the other knee touches the floor.
Stand on the floor with your feet apart, grab a barbell and slowly lean forward. Then straighten up and repeat 10 more times.

Now you know how to pump up your inner thighs, but you must be careful, otherwise your muscles will ache for several days. All of the above exercises are easy to learn and repeat, and the quick results will please you.

The muscles of the inner thigh stretch from the groin area to the knee. They help you walk, run, sit, kneel, etc. Due to bad eating habits, lack of activity or hormonal problems, women accumulate fat on various parts of the body, including the inner thighs.

Unfortunately normal running or cycling do not work these muscles. This article contains the most effective exercises for the inner thigh at home, list of 20 best moves to get rid of cellulite, tone and strengthen the inner thigh muscles. Get ready to say goodbye to constantly chafed inside thighs, painful rashes and pigmentation and fearlessly don vinyl pants and bikinis.

Warm-up

Before you begin the exercises, you need to warm up and stretch. Here's what you can do.

Head tilts - 1 set of 10 reps
Neck twists - 1 set of 10 reps
Arm circles - 1 set of 10 reps
Wrist circles - 1 set of 10 reps
Shoulder circles - 1 set of 10 reps
Circular movements of the lower back - 1 set of 10 repetitions
Lateral lunges - 1 set of 10 reps
Ankle circles - 1 set of 10 reps
Running in place - 3 minutes
Calf raises - 2 rounds of 10 reps
Jumping jack - 2 rounds of 20 reps
Lateral bends - 1 set of 10 reps

Now you are completely ready to perform the exercises. Let's get started.

1. Cross Power Jacks

This exercise - great way start training. It is similar to Jumping Jack.

Involved- inner thighs, quadriceps, glutes and core muscles.

How to do crossoversPowerJack

Stand straight, feet slightly wider than shoulder-width apart, shoulders relaxed, core toned, knees slightly bent.
Jump cross-legged and land softly on the floor.
Jump with your legs open again and land softly with your feet slightly more than shoulder-width apart.

Number of repetitions– 3 rounds of 30 repetitions

Rest– 20 seconds

Advice– you can move your hands up and down, as when doing a jumping jack.

Lateral leg swings help tighten the inner thigh muscles and target the associated muscles.

Involved

Execution technique

Stand next to a wall and place your right palm on it as support. Left hand place it on your belt. The body is toned, the back is neutral.
Lift up left leg to the side, remain in this position for a short time and return to the starting position.
Do the exercise on the other side.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

3. Explosive Squats

This exercise is also known as jump squats.

Involved– Inner thighs, hamstrings, quads, hip flexors, glutes and core.

Execution technique

Stand straight with your feet slightly wider than shoulder-width apart. The body is toned, the shoulders are laid back, the back is straight.
Squeeze your buttocks, keeping your weight on your heels and sit down (as if you were trying to sit in a chair). Your knees should not go beyond your toes.
While sitting, bring your arms to your chest.
Begin your ascent and, before returning to a standing position, jump by extending your body up and lowering your arms.
Gently lower yourself to the floor and repeat the sequence.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

Advice– keep your back straight, look ahead.

4. Plie squats

Plie squats are another great inner thigh exercise that helps burn fat.

Involved– Inner thighs, quads, glutes, calves and hamstrings.

Execution technique

Stand straight, the distance between your feet is slightly wider than shoulder width. Turn your toes 45 degrees, your back is straight, your shoulders are away from your ears.
Now, like a ballerina, raise your arms up to shoulder level. Keep them taut and relax your shoulders.
Go down. Don't lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
Do one circuit and rest for 20 seconds.
Return to the squat position, transfer your weight to your toes and spring into this position for 15 counts.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

5. Leg swings

Involved– Inner thighs, glutes, hamstrings and hip flexors.

Execution technique

Stand straight with your feet together. For support, you can use a wall by placing your palms on it from a straight position or raising your arm to shoulder level from a side position.
Raise your right leg, keep your knees straight, swing your right leg forward and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

6. Scissor Leg Plank

For a slightly advanced exercise, you'll love the leg-scissor plank. It helps remove fat from the thighs and apart from shaping the thighs, it also helps to tone the core muscles. These are the muscles it works.

Involved– inner and outer thighs, hamstrings, glutes, calves and core muscles.

Execution technique

Get into a plank position. Place 2 folded towels under your toes, with your back and body extended in one line. Direct your gaze down and tighten your body.
Tighten your inner thighs and bring your legs as close together as possible. Hold this position for a second and then return your legs to the starting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

7. Sliding rock climber

This is a variation of the climbing exercise. It is modified to work the inner thighs.

Involved– Inner thighs, quads, hamstrings, glutes, calves and core.

Execution technique

Place your toes on the towels, get into a plank position and tense your core.
Without lifting your foot off the floor, slide your right leg forward, pulling it towards your chest.
Slide your left leg along the floor and pull it towards your chest.
Return to the starting position also through sliding.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

9. Sumo squats with kettlebell

These are wide squats, slightly modified to burn fat reserves on the inner thighs, and to build and tone the muscles of the inner thighs. This great exercise for losing weight, because to do it you will need to spend a lot of energy and calories.

Involved– inner thighs, hamstrings, quadriceps, calves, glutes, hip extensors, Bottom part back and core muscles.

Execution technique

Hold the kettlebell with both hands near your chest. Keep your elbows close to your body, your feet wider than your shoulders, your shoulders back, your core tight, and your feet pointing outward.
Move your pelvis back and bend your knees into a “sitting on a chair” position. Make sure your knees don't go beyond your toes.
Hold this pose for a second, then return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 35 seconds

9. Leg circles while lying on your side

This is a Pilates exercise that works the following muscles.

Involved– inner and outer surface of the thigh, buttocks.

Execution technique

Lie on your right side. Support your head with your right hand.
Raise your left leg and place it in front of you in the pelvic area or lower abdomen. Use your left palm to lift your knee away from your chest.
Extend your right leg and lift it up.
Commit circular movements with your right foot, first clockwise and then counterclockwise.
Repeat the sequence for the left leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

10. Lateral lunges with a kettlebell

Lateral lunges with a kettlebell can instantly activate your inner thigh muscles.

Involved– hip adductors, hip flexors, calves, hamstrings, quadriceps, glutes and core muscles.

Execution technique

Hold the weight with both hands. Your arms should be pointing straight down, legs wide open, shoulders back, core tense, feet pointing outward.
Bend your right knee, keeping your left foot flat on the floor, push your pelvis back and sit on your right side. Support your body with the ball of your right foot.
Return to the starting position and exhale.
Inhale, bend your left knee, keeping your right foot flat on the floor, push your pelvis back and sit on your left side. Support your body with the ball of your left foot.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

11. Pilates Ring Leg Compression

For this exercise you will need a Pilates ring or pillow.

Involved

Execution technique

Lie on your back. Feet on the width of the mat, back in a neutral position, arms at your sides. Hold the Pilates ring between your legs.
Squeeze your thighs and feel your inner and outer thigh muscles work along with your glutes.
Hold this position for 2 seconds and then relax.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

12. Isometric sumo squats with delay

These modified sumo squats are one of the most effective exercises to train at home for losing weight and toning muscles.

Involved– inner and outer thighs, buttocks, hamstrings and calves.

Execution technique

Stand with your back straight. Spread your legs out to the sides in a sumo squat position with your feet pointing outward to your sides.
Keeping your back straight, sit down. Support your knees with your palms so that they remain in line with your legs.
Hold this position for 10 seconds before standing up.

Number of repetitions– 3 rounds of 5 reps

Rest- 30 seconds

13. Frog Jumping

This is a fun and effective exercise for improving muscle tone.

Involved– Inner thighs, hamstrings, quads, hip extensors, glutes, and calves.

Execution technique

Stand straight, feet shoulder-width apart, feet turned outward, shoulders back.
Move your pelvis back and bend so that your palms touch the floor.
With your palms on the floor, jump up and land softly on the floor in a half-sitting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

14. Diamond Swings

Diamonds are truly your friends! You can get rid of fat that doesn't want to leave your thighs with the help of diamond swings.

Involved– inner and outer thighs, hamstrings, quadriceps, glutes and abs.

Execution technique

Lie on your back. Place your arms at your sides close to your body, palms down.
Raise your legs up. Make sure the distance between them is equal to shoulder width.
Spread your legs as far apart as possible.
Squeeze your inner thigh muscles, bend your knees, and bring your feet together to create a diamond shape.
Straighten your legs up and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

15. Lunges with back swings

This exercise is a little more advanced and requires good stability and balance. But we can improve the technique of performing it by regularly practicing.

Involved– Inner thighs, hamstrings, quads, glutes, calves and core.

Execution technique

Stand up straight. Pull your shoulders back and tense your core. Step forward with your right foot and lower yourself to such a position that a right angle forms between the shins and thighs of both legs. The knee of the left leg should be pointing straight down and almost touching the floor.
Stand up halfway and balance on your right leg, lift your left leg and swing it back.
Return to the lunge and repeat the movement.
Perform the exercise on the other leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

16. Inner Leg Raise

Involved– Inner thighs, hip extensors, hamstrings, quadriceps and glutes.

Execution technique

Lie on your left side. Shoulders in line with hips, left elbow bent for support, palm on the floor. Place your right hand in front of you in the area of your lower abdomen for support.
Raise your right leg, bend the knee and place your right foot in front of you in the pelvic area.
Raise your left leg 20 degrees from the floor - this is your starting position.
Raise your left leg even higher to an angle of 30-40 degrees and slowly return to the starting position.
Repeat the exercise on your right leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

17. Frog bridge

Another great exercise that you haven't seen before, but it's very effective for working on problem areas.

Involved– Inner thighs, pelvic floor, hamstrings, glutes, calves and core muscles.

Execution technique

Lie on your back, palms pressed to the floor, gaze directed at the ceiling.
Bend your knees and open your legs so that your feet touch each other.
Supporting yourself with your hands, lift your pelvis up, tighten your buttocks and inner thigh muscles. Exhale and hold this position for a moment before lowering your pelvis to the floor.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

18. Cossack squats

This exercise is similar to side lunges, but has certain differences that work the inner thigh muscles located closer to the groin area.

Involved– glutes, inner thighs, hamstrings, quads and calves.

Execution technique

Stand with your feet wide apart, toes pointed out, back neutral, shoulders back, gaze straight ahead.
Bend your right knee into a side lunge. Only this time you need to sit down completely, maintaining your balance by transferring your weight to the ball of your right foot. In this position, keep your left leg straight and place it on your heel for better balance.
Exhale, rise up and return to the starting position.
Inhale and lunge onto your left leg using the technique previously described.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

19. Pilates – standing side slides

This exercise helps strengthen the inner thigh muscles and keep them toned.

Involved– inner and outer thighs, hamstrings, calves and buttocks.

Execution technique

Stand on an extendable Pilates table with your feet wider than shoulder-width apart, glutes engaged, arms at your sides, and back neutral.
Inhale and move the leg located on the moving surface away from the fixed foot.
Exhale and pull your leg back, returning to the starting position.
Repeat the sequence for the second leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

20. Lateral leg raises

This exercise is considered one of the most exhausting and effective for toning the inner muscles on the inner thighs.

Involved– inner, back and outer thighs, buttocks, abs and calves.

Execution technique

Lie on your right side. Place your head on your right palm for support. Align your left shoulder with your right, and your left hip with your right.
Keep your core tense and lift both legs up. Freeze in this position for a moment.
Slowly lower your legs and repeat the exercise.
Perform the sequence while lying on your left side.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

These were the 20 best and most effective exercises for the muscles of the inner thighs. Performing them in combination with other cardio or strength training and maintaining healthy eating habits will help you burn thigh fat and become more confident and active in everything. So put in the effort and do your best. Be healthy!

Sartorial muscle (lat. musculus sartorius ) - muscle of the anterior thigh. It is the most long muscle human body.

The structure of the sartorius muscle

Starts from the superior anterior iliac spine. It goes obliquely downwards from it. Located on anterior thigh, the muscle spirals downward, moving to its inner surface, and then, rounding the medial back epicondyle, passes to the anteromedial surface of the leg.

The muscle passes into a flat tendon, which attaches to the tuberosity tibia, and a certain number of bundles are woven into the fascia of the upper leg. At the site of muscle attachment, 2-3 subtendinous bursae of the sartorius muscle are formed, which separate the tendon of the latter from the tendons of the gracilis and semitendinosus muscles.

Her top part is the lateral border of the femoral triangle.

If in Russian, then the sartorius muscle is the only muscle, other than , that can be seen on the front surface of the thigh. Usually it is noticeably thinner than the four-headed bunches, but it can also grow to serious sizes.

Function of the sartorius muscle

Being biarticular, it produces flexion of the thigh and flexion of the tibia. Having a somewhat spiral course, the sartorius muscle not only flexes the thigh, but also supinates it. By bending the lower leg, she also pronates it. Thus, she takes part in throwing the leg behind the leg

This muscle can be clearly visible under the skin along its entire length with a bent, abducted and supinated thigh, as well as with an extended lower leg in the form of a cord between the quadriceps femoris muscle on one side and the adductor muscles on the other. The sartorius muscle can be easily felt in the upper thigh.